EXERCISE AS MEDICINE
Play hard, sleep well, eat right and watch our bodies work as they are meant to . . . Get your daily dose of meds at CrossFit Upcountry!
Play hard, sleep well, eat right and watch our bodies work as they are meant to . . . Get your daily dose of meds at CrossFit Upcountry!
Three people + one-handed handstands = lots of fun after Tuesday’s 5:30 p.m. class.
110613 WOD
A. AMRAP 5:00 with teams of two:
100-meter run with med ball (20/14) – partner pass x 4
20 med ball tosses over tall bars (10/person)
20 med ball sit-ups with partner pass (10/person)
B. Press – Wendler week 1; month 2 [ ADD #5 to WW ]
65% x 5
75% x 5
85% x 5+
C. AMRAP in 3:00
200-meter run buy-in
5 hang power cleans (135/95) *
5 push presses
5 back squats
Three rounds; resting 1:30 between each. Any time bar hits the ground, do 5 burpees before picking it up again. Start subsequent rounds where you leave off. Score is rounds and reps of barbell work. * Same weight must be used for all three movements.
Nice work on Fran, everyone! Anna (pictured) did her first Fran at 53#; did you know she walked 75 miles with her dad during a trip not long ago? Crazy! Congrats as well to Anders, who did RX Fran for the first time, and to Andrea who smoked her old time, clocking in at 3:49. Beasts!
110513 WOD
A. Tabata Your Goats 4:00
Pick two weaknesses and work on them for alternating 0:20 intervals until eight rounds total (four of each movement) are completed.
B. Skill – L-sit holds
Work on technique and modifications, then accumulate 2:00 in fewest attempts.
C. For time:
400-meter run
50 double-unders
40 mountain climbers (20/side)
30 Russian kettlebells (53/35)
20 toes-to-bar
10 pistol squats (5/side)
20 toes-to-bar
30 Russian kettlebells (53/35)
40 mountain climbers (20/side)
50 double-unders
400-meter run
>> On-Ramp
200-meter run
40 single-unders
20 mountain climbers (10/side)
15 Russian kettlebells
10 sit-ups
5 jumping air squats
10 sit-ups
15 Russian kettlebells
20 mountain climbers (10/side)
40 single-unders
200-meter run